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OUR BLOG

Monday wod

By Wodify Admin | In WOD | on July 12, 2020

Announcements

Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – CrossFit WOD

Weightlifting

Front Squat (5×5)

Build through 3 sets and stay at the same weight for sets 3,4,&5. If you can build into your typical 75% or so that would be ideal for all 5 sets.

Metcon

Metcon (5 Rounds for time)

5 sets (1 Set every 5:00)

20/15 calorie row (OR 200m Run)

15 thrusters 95/65

5 bar muscle ups (OR 5 burpee pull up)

Modified Version

15/12 calorie row (OR 150m Run)

12 thrusters 75/55

5 banded bar muscle up (OR 5 burpee pull up)
For the calorie row make sure to get the fan moving fast off the start, settle into a pace and wind down the last few calories. Goal is sub 1 minute on the row. The thrusters will be tough after the row but push for unbroken sets. Breathe at the top of each rep and don’t stop squatting. Squeeze your hips through extensions to help propel the bar overhead. Goal for Bar Muscle Ups is unbroken so be aggressive with the turn over on the bar. At the top of each rep make sure to relax your grip.

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